Embark on a 10-Day Rowing Ramp-Up to develop master strokes, build endurance, and refIne your rowing technique. Each session ramps intensity, focusing on form, power and speed from start to finish.

10 Day Rowing Ramp Up

Rowing Ramp Up

In this 15 min introductory rowing class, Lee explains the basics of the setup and discusses the correct technique before leading you through a workout called "The Routine" which is aimed at increasing stamina and building endurance. Strokes/min up to 25.

Short beginner row covering the basics of rowing technique followed by a light workout called The Routine with strokes/min rate up to 25.

15 Min The Routine #46

Join Lizzy for a short rowing class where she takes you through the basics of rowing before jumping into a beginner workout featuring speed based intervals combined with strength building movements such as power pulls and reversed grip rowing. Speeds reach a max of only 22 S/M, but the intervals are on the longer side and you will be holding onto these speeds for the entire duration of the intervals. Set to an R&B playlist.

Shorter beginner level row featuring speed based intervals mixed with strength building movements for a full body workout.

15 Min Beginner Row #134

Join Toby for a 15 minute advanced row that is focused on building strength by pushing staggering speeds in a bunch of sprinting intervals which feature a max stroke rate of 32 S/M. These intervals vary in length, and are followed by active recoveries. Set to a fun dance playlist.

Quick but difficult advanced row that is filled to the brim with speed based intervals. Stroke rates go up to 32 S/M.

15 Min Fast & Furious Row #104

Join Lee for a rowing workout called The Drive in which he challenges you to reach 500 meters on the rower within a specified amount of time. These timed intervals gradually get shorter as the workout progresses, however your strokes per minute rate stays at a constant 22 S/M throughout the workout. The workout also features lots of recovery periods between the intervals, as well as an upbeat R&B playlist to keep you motivated.

Beginner row challenging you to push your 500m split time. The intervals get shorter while the speeds stay at a constant pace.

20 Min The Drive #47

Join Lizzie for a 20 minute Fast & Furious row featuring a full body strength building workout with HIIT intervals combined with strength movements. These intervals come in the form of longer sprints, holding on to stroke rates that reach a staggering 32 S/M. Strength based movements include reversed grip rowing, bicep curls, pulses and more. Set to a fun Pop playlist.

Shorter row combining HIIT intervals with strength based movements for a full body workout.

20 Min Fast & Furious Row #137

A 30 Minute HIIT rowing workout that is focused on endurance. In this rowing class, Lizzie leads you through 3 parts of which the first 2 parts last for 10 minutes each, consisting of high intensity intervals that start at a storke rate of 28 S/M which is slowly worked down to 22 S/M over the 10 minutes. The 3rd part consists of a 2 min interval at a stroke rate of 32 S/M. The class features a pop playlist from up and coming artists.

HIIT row focusing on endurance, made up of 2x10 min parts and a 3rd part lasting for 2 min. The workout has a max stroke rate of 32 S/M.

30 Min 2x10 HIIT Row #67

Join Lizzie for a 30 minute advanced rowing workout featuring 1 minute long intervals each followed by a minute of recovery, occurring every minute on the minute. During these intervals your stroke rate will be going up all the way to 36 S/M, while focusing on progressively decreasing your 500m split time towards the end of class. This is a great workout for building full body strength as well as improving your endurance on the rowing machine. Set to a pop playlist.

30 Min advanced row focused on building full body strength, featuring 1 min intervals followed by 1 min recoveries. Set to a pop playlist.

30 Min Advanced EMOM Row #106

30 Min Adv EMOM Row #106

In this advanced row Bailey leads you through a workout that features four intervals that last for 6 minutes each. During these intervals you will be focusing on progressively improving your 500m split time towards the end of the workout while maintaining a moderate stroke rate, meaning that most of the work has to come from your legs and the amount progress will depend on the level of effort that you put into your stroke. Starting off with a 500m split time of 2:00 and bringing it down to 1:45 during the last interval, while stroke rates go up to a max of 28 S/M. Select SPOTIFY for a rock playlist featuring Lynyrd Skynyrd, Survivor, Heart and more.

Advanced row focused on improving your 500m split time over the course of 4 x 6 min long intervals. Set to an upbeat rock playlist.

30 Min 4 x 6 Quad Row #83

30 Min 4x6 Quad Row #83

Longer beginner row during which Nick leads you through a pyramid styled workout, starting off with a slower stroke rate at 16 S/M which gradually increases to 26 S/M towards the middle of class. This row is focused on endurance meaning that there are very few recoveries, so have a sweat towel nearby. Set to a fun pop playlist.

Longer endurance based row with a pyramid structured workout, starting off at 16 S/M which gradually increases to 26 S/M.

40 Min Beg Pyramid Row #131

In this high endurance steady state rowing workout, Nick leads you through 4x 10 minute long intervals, with a stroke rate that increases by 2 strokes per minute with each interval, starting off with 18 S/M and ending with 24 S/M.

High endurance steady state rowing workout w/ 4x 10 min intervals with a strokes per minute rate that increases by 2 S/M with each interval.

Collection

Rowing Ramp Up

videos (10)

17:32

15 Min The Routine #46

15:08

15 Min Beginner Row #134

16:10

15 Min Fast & Furious Row #104

20:07

20 Min The Drive #47

20:05

20 Min Fast & Furious Row #137

30:54

30 Min 2x10 HIIT Row #67

30:17

30 Min Adv EMOM Row #106

29:30

30 Min 4x6 Quad Row #83

41:58

40 Min Beg Pyramid Row #131

44:27

40 Min Endurance Row #55

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Collection

Rowing Ramp Up

videos (10)

17:32

15 Min The Routine #46

15:08

15 Min Beginner Row #134

16:10

15 Min Fast & Furious Row #104

20:07

20 Min The Drive #47

20:05

20 Min Fast & Furious Row #137

30:54

30 Min 2x10 HIIT Row #67

30:17

30 Min Adv EMOM Row #106

29:30

30 Min 4x6 Quad Row #83

41:58

40 Min Beg Pyramid Row #131

44:27

40 Min Endurance Row #55

START TRAINING WITH FITSCOPE

Start 7 Day Free Trial

then $14.99/month

Explore

Commercial Subscription

Fitscope B2B

START TRAINING
WITH FITSCOPE